We have all heard about the importance of breakfast from our parents and teachers since childhood. We have always been told “breakfast is the most important meal of the day,” or “eat a breakfast fit for a king,” but does anyone ever explain why? Research has shown that adolescents who consume breakfast regularly have a lower BMI and are less likely to be overweight. Research has also shown that consuming breakfast regularly is associated with better cognitive performance and academic achievement.

As a full time student, mother, and part-time employee, I understand how hard it can be to find that extra time to have breakfast every morning. Between getting ready, repeating “Are you dressed yet?” about 10 times, making sure three lunches are packed, and getting everyone out of the house, there is no extra time to sit down and have a nice family breakfast. This routine is beneficial for no one. Research has shown that individuals who eat breakfast, consume less calories throughout the day, than those who do not. Below are a few tips that I have found for a quick and healthy morning meal.

Premade items to grab on the go. Take a Sunday afternoon and batch cook some homemade goodies that can be frozen and quickly heated up for the upcoming week.

• Frozen burritos
• Freezer Breakfast Sandwiches
• Homemade Granola Bars
• Homemade yogurt cups with fruit and granola
• Mini Frittatas

Keep healthy grab and go foods on hand. During a busy morning, the last thing you want to deal with is cooking a 5-course meal, stock up on quick products to make your morning run more smoothly.

• Keep high-fiber and low sugar cereals on hand
• Stock up on fresh fruits and vegetables
• Purchase yogurt cups that are low in sugar (less than 15 grams) 
• Keep a container of hard boiled eggs in the fridge
• Purchase low fat cheese sticks for a quick consumption of protein

Drink your breakfast. These days breakfast smoothies are all the rage. Try keeping it simple and healthy for a quick morning drink. Use plain yogurt, spinach or kale, fresh or frozen fruits and veggies, nut butters, dairy milk or unsweetened calcium-fortified soymilk, or add in some protein powder for that extra boost.

• Peanut Butter and Banana Smoothie
• Spinach Orange Smoothie
• Berry-Flaxseed Smoothie

Plan ahead. The hardest part about mornings is that even if you have your routine, something can always come up. Try and plan your breakfast ahead for the week to keep breakfast exciting and interesting. Planning ahead will help keep your morning running smoothly and decrease the amount of stress that comes your way.

When it comes down to it, breakfast is a great way to put energy into your body and prepare you for the day ahead. Try these tips for a healthy breakfast during a busy morning to make the most out of your day.

Written by Idaho State University Dietetic Student, 

Stephanie Fisher

*Update: Please note under ‘Drink Your Breakfast’, to meet Dietary Guidelines a excellent addition to a smoothie can include a cup of dairy or unsweetened calcium-fortified soymilk to help meet your 3 servings of dairy a day. ~Rachelle Ausman, Social Media Chair 

Resources:

1.Vissers, PAJ, et al. “Breakfast Consumption And Daily Physical Activity In 9-10-Year-Old British Children.” Public Health Nutrition 16.7 (n.d.): 1281-1290. Science Citation Index. Web. 17 Jan. 2017.

2.Galioto, Rachel, and Mary Beth Spitznagel. “The Effects Of Breakfast And Breakfast Composition On Cognition In Adults.” Advances In Nutrition 7.3 (2016): 576S. Publisher Provided Full Text Searching File. Web. 17 Jan. 2017.